CrossFit Momentum – VELOCITY


Partner 2k warmup (No Measure)

Partner 1500m Row

– Partner 1 – Row

– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists

Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.

Strength/Core Superset

Tempo Double KB Front Rack Squat (3×5 )

Each Rep: 3 second descent, 2 second hold at the bottom, explode up, 2 second hold at top. (Tempo: 32X2)

Dumbbell Bench (3×8-10 reps)

Find a weight that athlete can complete 8-10 reps with proper form.

Metcon (AMRAP – Reps)

Flutter Kicks 3×30


Metcon (3 Rounds for time)

Every 4 Minutes x 3

20 Reverse Step Lunges (total)

10 Alternating DB Snatch

10 V-Ups

5 Calorie Row/Bike/Ski
Athlete to complete one round as fast as possible then rest the remainder of the 4 minutes. Advanced athletes may hold KB for lunges. Newer athletes may scale lunge reps if necessary to finish with some rest time.

Categories: WOD

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